Redwood City Personal Trainer Boot Camp 7/16/12- – 6 Station Total Body Core, Cardio, Strength Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Lower Ab Leg Raises *3 B’s *Bring legs lower if advanced
2. Side Lying Plank with Bottom Leg Off Ground (RT Side) *3 B’s *Lock shoulders back & down
3. Side Lying Plank with Bottom Leg Off Ground (LT Side) *3 B’s *Lock shoulders back & down
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Backwards Lunge with Rotation *Alt. Sides
2. Push-Up Hold with Butt Kick *Alt kicks *Lock shoulders back & down *Keep elbows in *Increase width of feet to modify
3. Standing Wood Chops (High to Low) to Reverse Wood Chops *Start with arms overhead, shoulders back & down, standing tall and squeeze buttà use legs to get low & chop àexplode back up onto toes, squeeze butt with arms overhead and repeat
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (30s x 3 Sets):
- SB Bear Hug Squat: *Down in 3sà Hold 4s at bottom of the movementàExplode Up *Emphasize squeeze of shoulder blades for full set *Get low *Squeeze butt at top
- 4 Cone Mirror Running Drill *Mirror Partner (Take turns acting as the leader) *Each person is in their own square with cones
- Side Lunge Floor Touch: *Slow, controlled movement Keep Knee in Line with Second Toe
- Plate/DB Clean High Pull *Lead movement with elbows *Bring Hands to Chest *Keep Lock-Chest Up and Shoulders Back & Down *Can stand on bleachers to increase ROM *Decrease ROM for those with shoulder issues
- TRX Y/Row/Curl with Staggered Stance *Slow & controlled movement *Retract for 2s *Relax shoulders *Keep Lock-Chest Up and Shoulders Back & Down
- Swiss Ball/Bench/Matt Push Up *Down slow & controlled *Keep Lock-Chest Up and Shoulders Back & Down *Feet on Ball *Progress to 1 Foot *Keep Elbows In
ARM (30s x 3 Sets):
1) Burpees
2) High Knees with Arms Extended *Try to hit hands
3) Jumping Jacks
4) Wide Feet Mountain Climbers
5) Lateral Shuffle *Stay Low
6) Alternating Lunges with Opp. Arms *Do not go lower too far
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try Redwood City Personal Trainer Boot Camp for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
